CrossFit Fixx – Rowing
Warm-up
Foam Roll 3:00
Line drills – 25m each
Samson lunge w twist
Inch Worms
Side shuffle (right down, left back)
High Knee/knee hug
Butt Kicker/quad stretch
Coach led sprint start drill
practice 5 quick pull/push, rest :20
Repeat for 7 total “rounds”
*REMIND FORM POP – Leg drive, hip swing, arm pull and release, lean forward, THEN legs bend back to the catch.
Row Zig-Zag (Time)
Row 250m
Rest 1:00
Row 750m
Rest 1:00
Row 250m
Rest 1:00
Row 750m
Rest 1:00
Row 250m
Rest 1:00
Row 750m
** 250m is meant to be faster pace
750m is meant to be moderate…
22:00 Time Cap
Cool Down
5:00 row – no straps, focus on nasal breathing
Banded leg stretches – ham, inner and outer thigh
